Sat: DL, Sun: Swing

Sat:

DL 275, stradle by 1 each way, conventional x 5 sngles

Sun:

Swing:

24 kg x 10L, 10R, repeat, all sets on the :60, total 100 reps.  Left side still doesn't drive as well, and definitely doesn't square up as well at lockout - cannot really fire glutes for some reason although it is slowly improving - slowly.

Swing, Press, DL

Today, Friday

walk

stretch a little

Swing:

36 kg x 10T

rest

24 kg x 13L, 13R, 10L, 10R, 10L, 10R, 7L on the :90

Total 83 swings, a bit of a record of late

Press:

21.14 kg x 3, 5 (8)
24 kg x 3 (11)
21.14 kg x 3, 6, 3 (23), avg 21.5, HARI 76.8%

DL: same, hack x 1, conventional x 5 singles @ 275 lbs. double overhand grip

Press, DL

Yesterday, Thursday, Prep Cycle #2, Week #2, Day 4 of 5
21.14 kg x 5, 3 (8)
24 kg x 4 (12)
21.14 kg x 5 (17), avg 21.8 kg, HARI 77.9%

Plan for Tomorrow, Friday
21.14 kg x 3, 4, 5 (12)
24 kg x 3 (15)
21.14 kg x 5 (20), avg 21.5, HARI 76.8%

DL: 275, 1 Hack, 5 singles conventional. 
This is Day #4 of the DDD Plan. Did Sat/Mon/Tue, today is Thu, if I do Fri/Sat, then next Monday will be 80% or 295.
1RM from all these is 366 lbs., which is more than my recent max, but the numbers are close enough, IMHO.

Daily Dose Deadlift Plan

Swing, Press, Swing

Wednesday:

walk

Swing:

36 kg x 10T
24 kg x 10R, 10L
36 kg x 10T

all sets on the :90

NB: standing in the lockout position, and imagining doing it with a kettlebell before I start, and before each set, is very helpful - didn't do it enough today

Teach for a few hours, then

Swing:

36 kg x 15T - good lockout practice, and a better set as a result

Swing, Press, PU, DL

Walk

stretch a little

Swings

36 kg x 10T, 20 kg x 13R, 13L, 36 kg x 10T - all on the :90

Press:

21.14 kg x 4
24 kg x 3, 4

PU: bw + 16 kg x 1, experimented with pulling neck back in after touching bar, also did a controlled negative with some pauses.

DL: 275 lbs, double overhand grip

Hack x 1
Conventional x 5 singles

Press, DL

Yesterday, Monday

walk, then

Therefore, Prep Cycle #2, Week #2 can remain almost as planned before:

Week #2
35% of 325 is 114 lifts for the week - we keep this because it's the volume variant

27% of 10 lifts @ 28 kg is 3 lifts @ 28 kg - different but the same result
27% of 107 lifts @ 24 kg is 29 lifts @ 24 kg - was 30

114 for the week minus 32 is 82 lifts @ 21.14 kg.

Mon = 34 lifts, Tue = 11, Wed = 29, Thu = 17, Fri = 23

If we do all 24 kg on Tue and Thu, that gives us only 2 lifts @ 24 on other days - don't like that.

Monday:
21.14 kg Σ 20 (character is Alt+228)
24 kg Σ 14

Performed as

21.14 kg x 2, 24 kg x 2
21.14 kg x 3, 24 kg x 3
21.14 kg x 5, 24 kg x 2 (17)

Repeat but slightly changed

21.14 kg x 2, 24 kg x 3
21.14 kg x 3, 24 kg x 2
21.14 kg x 5, 24 kg x 2 (34), 22.32 kg, about 79.7% HARI

I probably should not be doing doubles w/ 21.14 kg since it's specified rep range is 3-6.

DL: 275 
x 1 single hack DL
x 5 singles conventional double overhand

Swing, Light SQ, light BP, DL

Saturday:

Swing: 32 kg x 2h x 11,  20 kg x 12R, 20 kg x 12L, 32 kg x 2h x 15


SQ: put on Oly shoes, high bar, index fingers on rings

empty bar x 10

95 lbs. x 10 - slow at the sticking point, even with this light weight, so we'll stay with very light weights and work on getting used to the high bar and the shoes and try to get some speed before going heavier.


BP: still in SQ shoes, seems to help, index fingers on rings.

90 lbs. x 1, 3, 5 - I am starting to remember what little I used to know about how to do this.


DL: all double overhand, conventional

225 x 1
225 x 1, 1 for speed

275 x 5 singles